So I will be heading back to freezing NYC soon and I'm starting to plan out my schedule and one of the things I want to include on a daily basis is being more active. Remember my post on "It's just 30 minutes"...well, I have to keep on telling myself that no matter how my day goes or how stressed or busy I am, it is just 30 minutes out of my life, it is time I'm taking for myself (we all need that), and I'm one "green" step closer to my future self. Also, I love the way I feel after a workout or a active errand, I feel energized, healthier, and that I'm doing as I say. For example, yesterday I took a Zumba class at my friend's local gym, I had such a good time, sweated like it's nobody's business, and we supported eachother, and that's always a good thing.
Well like I said before I'm heading back to NYC soon and I've been thinking about what type of exercise I want to do since it is freezing and I don't have a gym membership and I don't want to get bored. I was reading this article that was saying that you have to find things that keep you moving but that don't feel like exercise and to think about things you enjoyed when you were most active in your life (that would be my childhood). Three things come to mind: dance, being outdoors, and just relax. So these are my goals:
1. Dance, Dance, Dance
a. Make a 35-40 minute dance playlist for my Ipod (10-minute warm-up/cool down included)
b. See where you can fit this in your schedule two times a week
c. Plan for it every week and commit to it
2. Don't let the winter weather stop you from going outside
a. Make a 40-minute walk/run OR "active errand" playlist
b. Get some winter water resistant gear
c. See where you can fit this in your schedule three times a week (includes a walk/run to Barnes & Nobles) :)
d. Plan for it every week and commit to it
3. Stretch and relax the mind
a. See if I can fit in one 40-minute Pilates DVD in my schedule AND/OR 5-15 minutes of breathing and stretching before going to sleep or upon waking-up.
b. Plan for it every week and commit to it
I will put the results of how I am commiting to these goals as I accomplish them under the comment section of this post; incase you're interested or searching for some ideas, etc.
Here is some Science
Exercise can be boring, monotonous, but it can also be heaps of fun if you find something or several things that you enjoy doing. Read below:
Tapping into your enthusiasm
There are two ways to increase the fun in your workout: minimize monotony and maximize enjoyment. Another clue: this doesn't involve checking heart rates or concerning yourself with aerobic thresholds.
"Explore doing things you loved to do as a kid, things that were naturally athletic," says Ingrid Bacci, author of The Art of Effortless Living (Vision Works). "Rolling on the floor or down a hill, wrestling, running, rollerblading...it's all about feeling your body and feeling the elements — water, wind, earth — against your body."
Researchers even say that engaging in fun physical activities seems to have a stress-reducing component that goes beyond ordinary exercise. But only you can define fun for you. If you're a social animal, maybe try out group activities such as walking, team volleyball, square dancing, a running club or soccer.
If the wild calls, consider mountain biking or trekking. For those who crave singular, intense tasks, try rock-climbing or marathons. But the key is to investigate, experiment and try a variety of activities.
Exercise and cold weather: Stay motivated, fit and safe
Cold weather doesn't have to mean putting outdoor exercise on ice. Here's how to exercise safely — even when it's 20 below. By Mayo Clinic staff
Taking it outsideHere's how to get the most out of your cold-weather workout:
- Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health concerns, get your doctor's OK.
- Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.
- Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
- Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
- Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.
- Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
- Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.
- Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.
- Know the signs of frostbite and hypothermia. Frostbite is most common on your face, fingers and toes. Early warning signs include paleness, numbness and loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area without rubbing. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — get emergency help right away. To help prevent problems, warm your hands and feet every 20 to 30 minutes, and know when to head for home.
- Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.
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